Parkour Exercise – Speed Vault
Parkour Exercise – Learn “Speed Vault”
Speed Vault is a highly effective vault and, as one of the few vaults, can be performed at high speed once the technique is in place.
Setup
Speed Vault should be performed on a non-slip and solid surface. Always check what is on the other side if there is no clear view. A Speed Vault is ideally performed over a wall or a rail at hip height.
Performing Speed Vault
- Start by deciding which side you "lean towards" when you go over the wall.
- Run in a straight line towards the obstacle.
- Take off strongly with the starting leg one and a half to two meters from the obstacle. You must set off with the leg that is to the side you want to lean over the obstacle.
- When your body is above the obstacle, the arm is put in and you push off strongly to make sure that the slope does not continue and that you can ensure the further momentum.
- It is important that you are fully focused in the run towards the obstacle. Be careful not to hesitate when approaching the ledge, but keep your speed when going over the wall.
Rehearsal
Start with a slow pace and a relatively low wall.
Problem statement
- There may be problems getting the legs up over the obstacle. Often the problem can be too little speed. It is mainly from the approach that the energy to perform the speed vault comes from. Therefore, try to pick up the pace.
- In order to maintain the flow, it is central to ensure a long hovering phase into the obstacle. Therefore, make sure to set aside a good distance from the obstacle.
- Make sure to land with your upper body pointing slightly forward. That way you maintain the speed and flow.
Variation options
Speed vault kick: Performed by kicking out to the side with the upper leg when the body is over the obstacle.